RECENT: Sticking Point Breakdown for a Bigger Bench Press
After the studies were dwindled down to fifteen to meet the criteria, within those studies they selected, there were even more variables that they had to screen for. With any program, there are many variables that can dictate the training model. These variables include volume, intensity, frequency, etc. Furthermore, the researchers had to look at all of this, and they decided to break it down to the characteristics of the subjects such as age, height, weight, and previous experience. The program exercises included things like the combinations of the exercise types, the intensity of each session, and the type of plyometric. Program elements included frequency, program duration, drop height, and the number of jumps per session. The outcome measurements included the type of test used to identify progress and the researchers looked for a mean agreement of .94.
The results were measured using effect size, which is a standardized value that permits the determination of the magnitude of the differences between the groups or experimental conditions, with the statistical significance set at p ≤ .05. The results showed the plyometric group was significantly higher with increased strength (0.97; n=24; 24.25kg) compared to the control group(0.11; n = 7; 4.25 kg). They also showed a significant correlation coefficient for body mass (r = 0.451) but no significant correlation for age or group size. Additionally, the results of the ANOVA comparisons were no significant effects. The ANOVA is an analysis variance that is used to examine the categorical independent variables.
I would recommend adding plyometrics in first to get the most out of them. Because they are explosive in nature, you don’t want to do them in any type of fatigued state. This means you don’t want to do them for a bunch of reps with minimal rest, and you don’t want to do them after any other exercises. Having a variety of different kinds of jumps could be of benefit to keep the athletes more engaged and to work different planes of movement using explosive power. Broad jumps, box jumps, med ball throws, plyometric push-ups, single-leg bounds, and side to side skier jumps are just a few you can rotate in for both upper and lower body.
In conclusion, the implementation of plyometrics with a sound exercise routine will promote greater strength gains than not using them at all or using them alone. With the addition of plyometrics, a few things need to be considered, including the extra amount of volume and fatigue they produce, and when to systematically place them in the training cycle. For beginners, it may not be as effective, so focus on building a solid foundation of weightlifting first, then introduce plyometrics later on. From a long-term athletic development standpoint, I would focus on building a solid base with the basic fundamentals of lifting and a small introduction into low-grade plyometrics. This can be done during the first three to five years of their overall development. As the athlete develops further along into an intermediate, you can look to add in some more plyometrics as an adjunct to their strength training routine to familiarize them with the movements and to allow them to develop better body awareness and explosive strength development. When looking to make advances in your strength gains for athletes or for the general population, the addition of plyometrics into your workout is a good idea.